🍚By Binita – School Health Nurse – Healthy Me

“Strong minds grow on full stomachs

especially when breakfast is delicious”

As a School Health Nurse, I see it all the time- students rushing into school on an empty stomach, yawning through first period, and struggling to stay focused. The reason? No breakfast…..

but don’t worry-you don’t need fancy ingredients or long hours in the kitchen. what you need is a touch of care, a little balance, and a lot of healthy vibes. Let’s dive into 5 power-packed and nutrient rich breakfast that kids and even adults will actually want to eat.

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1. 🥚 Boiled Egg with Roti 🌾

• What to serve:

  • 1 boiled egg

  • 1 fresh, medium-sized roti (wheat or millet)

• Why it’s good:
  Simple, nourishing, and budget-friendly meal that gives lasting energy for long walks.

• Nutrients & Vitamins:

  • Egg: High-quality protein, vitamin B12 & D, iron, and healthy fats.

  • Roti: Carbohydrates and fiber for energy and digestion.

• Village tip:
  Mash the egg with a pinch of salt and chili powder, then wrap it in roti for a tasty, portable breakfast!

• If eggs are not affordable every day, offer them twice a week as a “protein treat”.

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2. 🍚 Chiura (Beaten Rice) with Warm Milk 🥛

• What to serve:

  • 1 bowl of chiura

  • 1 cup warm milk

• Why it’s good:
  Quick to prepare and easy to digest, perfect for early mornings.

• Nutrients & Vitamins:

  • Chiura: Carbs for quick energy.

  • Milk: Calcium, vitamin D, protein, and potassium.

• Village tip:
  Add jaggery or sugar for sweetness and energy boost.

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3. 🌾 Satu (Roasted Barley Flour Drink) and milk

• What to serve:

  • 2-3 tablespoons roasted barley flour

  • Mix with warm water or milk

• Why it’s good:
  High in fiber, keeps kids full longer, and supports digestion.

• Nutrients & Vitamins:

  • Barley: Fiber, protein, iron, and B vitamins.

  • Milk : Calcium and protein.

• Village tip:
  Sweeten with jaggery or honey for a tasty, energy-rich drink.

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4. 🍌 Seasonal Fruits with Roasted Nuts 🥜

• What to serve:

  • 1-2 pieces of local and seasonal fruits

  • A handful of roasted peanuts or chickpeas

• Why it’s good:
  Vitamins and antioxidants for immunity, plus protein and healthy fats for lasting energy.

• Nutrients & Vitamins:

  • Fruits: Vitamin C, vitamin A, potassium, fiber.

  • Nuts: Healthy fats, protein, magnesium, and vitamin E.

• Village tip:
  Sprinkle black salt and lemon juice for extra flavor and digestion.

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5. 🍩 Sel Roti with Milk 🥛

• What to serve:

  • 2 medium piece sel roti

  • 1 glass milk

• Why it’s good:
  Energy-dense, filling, and comforting breakfast for active kids.

• Nutrients & Vitamins:

  • Sel roti: Carbs and some protein.

  • Milk: Calcium, vitamin D, and protein.

• Village tip:
  Make homemade sel roti with less sugar and ghee for a healthier treat.

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🌿 Why These Work in also Rural Area

• Use local ingredients found in most homes or village.

• In short time period or not time consuming.
• Low cost with better health.
• Reflect traditional eating habits with healthy behaviors.

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